At Home Exercises to Relieve Lower Back Pain

Lower back pain can be frustrating and limiting. Whether it’s caused by poor posture, muscle strain, or an injury, lower back pain can disrupt daily life. Luckily, simple at-home exercises can help relieve discomfort and strengthen your core.

1. Cat-Cow Stretch

Target Area: Spine, Shoulders, Neck

This stretch helps improve flexibility in the spine and reduce tension in the lower back.

How to Do It: Start on all fours, inhale as you arch your back (Cow), and exhale as you round your back (Cat). Repeat 10-15 times.

2. Child’s Pose

Target Area: Lower Back, Hips

A soothing stretch that lengthens the spine and relieves tension.

How to Do It: Begin on your hands and knees, sit back onto your heels, extend your arms forward, and lower your forehead to the floor. Hold for 30 seconds.

3. Pelvic Tilts

Target Area: Lower Back, Core

This exercise strengthens the abdominal muscles and eases pressure on the lower back.

How to Do It: Lie on your back with knees bent, tighten your abs, and push your lower back into the floor. Hold for 5 seconds, then relax. Repeat 10-15 times.

4. Knee-to-Chest Stretch

Target Area: Lower Back, Hips

This stretch reduces tension in the lower back and hips.

How to Do It: Lie on your back, bring one knee to your chest, and hold for 20-30 seconds. Switch legs and repeat 2-3 times.

5. Bridging

Target Area: Lower Back, Glutes

This exercise strengthens the glutes and lower back, supporting the spine.

How to Do It: Lie on your back with knees bent, lift your hips towards the ceiling, hold for 5-10 seconds, then lower. Repeat 10-15 times.

Conclusion

These exercises can help relieve lower back pain from the comfort of your home. If the pain persists, consult a physiotherapist for personalized treatment and advice.